WHAT SHOULD I EAT?!

OUR 3-STEP GUIDE TO CHOOSING

Keto diet
THE BEST KETO FOODS edition
FOR YOUR BODY
This easy-to-use chart shows you how to make healthier nutrition choices for achieving
your goals, while enjoying the keto diet foods you love.

1 KNOW YOUR FOODS

Think of food on a spectrum. If you’re on a strict keto diet, focus on “eat more” foods. If you’re
more flexible, the other categories can help you add variety.

EAT MORE
PROTEIN CARBS FATS

Eggs and Fish Extra virgin Walnut oil Marinades and

egg whites olive oil dressings with oils
in this category

Shellfish Chicken
Avocado and Cheese, Egg yolks
avocado oil aged > 6 months

Duck Turkey

NONE Seeds: chia, flax, Cashews Pistachios

hemp, pumpkin,
and sesame
Beef Bison

Almonds Brazil nuts Pecans

Lamb Pork

Peanuts & natural Olives Pesto made with

Wild game Insects
peanut butter extra virgin olive oil

Other meats
(e.g. goat, camel, kangaroo, crocodile) Nut butters Fresh Walnuts
from other nuts unprocessed
in this category coconut

Prioritize minimally-processed Aim for a mix of whole-food fats (like

sources of protein. nuts and seeds), blended whole
foods (like nut butters), and pressed
oils (like olive and avocado).

Wondering about portions? Check out https://www.precisionnutrition.com/nutrition-calculator

EAT SOME
PROTEIN CARBS* FATS

Edamame Tofu Tempeh Plain non-Greek Plain kefir Milk (full-fat) Virgin and Expeller pressed Sesame oil
yogurt light olive oil canola oil

Plain Greek Cottage cheese Medium-lean

yogurt (full-fat) (full-fat) meats Fresh and frozen Bean and pulse Flaxseed oil Coconut Fish and
berries pasta oil / milk algae oil

Starchy vegetables

Meat jerky Minimally- Poultry

processed sausage Dark Marinades and Peanut oil and
lean deli meat chocolate dressings with oils regular
in this category peanut butter
Butternut squash Acorn squash Pumpkin

Protein powders Seitan Tempeh bacon

Cream Cheese aged Flavored nuts
Rutabaga Beets Yellow beets <6 months and nut butters

Textured vegetable protein

These naturally-bred
Green beans Jerusalem artichokes oils are high in
heart-healthy
monounsaturated fats
and contain little
*To stay in ketosis, keep carbs to about 10 percent of daily
calories (or between 20 - 50 grams of carbohydrate / day).
High oleic High oleic saturated fats and no
safflower oil sunflower oil trans fats.

EAT LESS
PROTEIN CARBS* FATS

Fried Chicken fingers, Whole grains Refined Starchy Bacon Sausage

meats nuggets, and wings and products carbohydrates tubers
made from them and products (potatoes, Also sources of protein, though usually higher
(brown rice, made from sweet in less desirable fats.
barley, quinoa, them (white rice, potatoes,
oats, whole pasta, taro, yuca)
grain bread) bagels, wraps)

Processed Protein
deli meats bars
Butter Margarine Processed
cheese
Beans Fresh and Flavored dairy
and lentils frozen fruit (yogurt,
(other than berries) kefir, milk)
Pepperoni High-mercury
sticks fish Corn oil Cottonseed oil Sunflower oil

Vegetable Pancakes Crackers

juices and waffles and pretzels
Canola oil Soybean oil Safflower oil
Plant-based meats
(e.g. burgers, sausages, hot dogs, tofurky)

Canned, dried, Bean and Cereal bars

and pureed fruit pulse pasta and granola
Marinades and Vegetable Fat-rich foods
dressings with oils oil with 10+ g
in this category added sugar

Honey, molasses, Sugary drinks Plant milks,

syrups (sports drinks, sweetened
and jellies juice,
energy drinks) Hydrogenated oils Shortening
and trans fats

Soda Sugar Food with 10+

grams added sugar

*To stay in ketosis, keep carbs to about 10 percent of daily

calories (or between 20 - 50 grams of carbohydrate / day).

These foods are also rich sources of fats, so be mindful

of both their carbohydrate and fat content.

Candy bars Donuts Cookies Chips

Pastries Muffins Cakes Fries

ALCOHOL OR

OR 2
Alcohol is a distinct macronutrient with unique risks and benefits.
But if you’re being mindful of energy balance and carbohydrate OR

intake, we recommend including it in the “eat less” carb and/or

fat category. In other words, 1 serving of most alcohol = 1-2
1 serving of wine, servings of carbohydrate AND/OR fat. 1 serving of mixed drinks, craft or
light beer, or spirits high-alcohol beer, or dessert wine

What does it mean to drink moderately? Learn more: https://www.precisionnutrition.com/quit-drinking

VEGETABLES
Non-starchy veggies are always an “eat more” food in the keto diet.
For a variety of nutrients, try to “eat the rainbow!”

Red
Radicchio cabbage
Yellow
Rhubarb Carrots peppers
Tomatoes Orange
peppers

Red onions
Red
Red leaf peppers Summer
lettuce squash
Yellow
carrots
Radish

Purple
asparagus

Purple
cauliflower
EAT THE Shallots
White carrot

Eggplant
RAINBOW
Purple
peppers Mushrooms
Cauliflower
Purple
carrots

Garlic
Purple
cabbage
Celery Romaine Onions
lettuce

Cabbage Broccoli Cucumbers

Kale

Chinese Iceberg
Brussels Collards
cabbage lettuce
sprouts Snap peas
Arugula Asparagus Green peppers Spinach

Eating a variety of colorful fruit and starchy vegetables (like potatoes) also helps
you “eat the rainbow,” though these foods live in the carbohydrate category.
Not a veggie lover? Add herbs, spices, and aromatics, which enhance flavor and provide additional health benefits.
To learn how, check out https://www.precisionnutrition.com/create-the-perfect-meal-infographic
and https://www.precisionnutrition.com/dont-like-vegetables-infographic

2 BASE FOOD CHOICES ON YOUR GOALS

The proportions of your food intake that come from the “eat more,” “eat some,” and
“eat less” categories will depend on how you eat now,
and how strictly you want—or need—to follow keto.

“eat more” “eat some” “eat less”

THESE PROPORTIONS MAY WORK FOR YOU IF...

• you want to generally • you want to significantly • you want to significantly • you love eating this way.
improve your health. improve your health. improve your health, or (This routine won’t make
• you’re new to exercise or • you exercise moderately, maintain a high degree of you much healthier.)
exercise moderately. or are training for an event health. • you’re preparing for a
• you want to look, feel, and like a half-marathon or • you are training for a major bodybuilding, physique, or
perform better. obstacle course. athletic event like a elite athletic competition.
• you want to look, feel, and marathon or ultramarathon. • you are paid for your
perform a little better than • you want above-average body’s looks or
average. body composition, athletic performance.
performance, and/or • you want to stay in ketosis.
recovery.

ADJUST FOR YOUR

3 PREFERENCES AND LIFESTYLE
Your “eat more,” “eat some,” and “eat less” list is unique to you and may evolve as your
goals, likes, and dislikes shift over time. Use the table below to note your preferred foods.

CREATE YOUR OWN SPECTRUM

PROTEIN CARBS FATS VEGGIES

Green foods I like Green foods I like Green foods I like Red, orange and
or want to try: or want to try: or want to try: yellow veggies:

1 1 1
2 2 2
N/A
3 3 3
4 4 4

Yellow foods Yellow foods Yellow foods Green, blue and

I want to incorporate: I want to incorporate: I want to incorporate: purple veggies:

1 1 1 1
2 2 2 2
3 3 3 3

Red foods Red foods Red foods

I want to indulge in: I want to indulge in: I want to indulge in: White veggies:

1 1 1 1
2 2 2 2

HOW TO ADD FOODS TO THE SPECTRUM

At some point, you’re going to want to eat foods that aren’t on our spectrums.
Here’s how to categorize them.

FIRST, FIGURE OUT THE MACRO CATEGORY:

• Which macronutrient delivers the majority of the calories?

Classifying a food as the macronutrient that delivers the most calories is
generally a safe bet.

• Which eating style do you follow?

For example, with most approaches, butternut squash would count as a veggie.
For someone eating low-carb or keto, it might be a source of carbohydrates.

• How is this food commonly eaten?

Perhaps as a protein, starchy side, or fat-rich topping?

NOW, DETERMINE ITS PLACE ON THE SPECTRUM:

How close is it to a whole food?
Generally, the more processed a food, the further it moves toward “eat less.”

Apple Applesauce Apple juice

REMEMBER, YOU’RE THE BOSS

We’ve given you some ideas to get started. But YOU know best
what works for you. Sustainable nutrition always prioritizes:

the foods and flavors you truly enjoy,

the things you know how to cook or prep,

and the portions that make sense for YOU.

For the full article explaining this infographic, visit:

www.precisionnutrition.com/keto-food-list-infographic